Hey, are you goin' today...

"Run and Thrust"

For time:

1600m run (1 mile)

21 Thrusters 115/85#

800m run

15 Thrusters

400m run

9 Thrusters

(Last completed 9/5/09)

Post time and thoughts to comments.

We are on the brink...

"Paul Vault"
For time:
10 Deadlift 225/155lbs
5 Box Jumps 32/24"
10 Ring Inversions
9 Deadlift
5 Box Jumps
9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

CA$H OUT:

Weighted Dead-Hang Pull Ups

1-1-1-1-1

Post time, loads and thoughts to comments.

Ring Inversions - Keep arms and legs locked throughout movement.

Little Lion Man...

CrossFit "Awesome" Commercial- [wmv], [mov]

Courtesy of CrossFit.com

Lift:
Heavy Back Squat
70 - 75 - 85% of 1 RM
5-3-1+ @ 32X1
(Last completed 7/6/10)


WOD:
"Ann Chovie"
12 Min Cap
7 Rds
3 Power Clean BW
4 Handstand Push Ups (Rings, Parallettes, Plates, Abmats, etc...)


Post loads, time and thoughts to comments.


HSPU - These should be very challenging.  Up the ante today on the ROM!

It's how you react to a problem that defines you....

"Dee Odorant"
For time:
15 Sumo Deadlift High Pulls 115/85lbs
25 Double Unders - Unbroken
12 SDHP
25 Double Unders - Unbroken
9 SDHP
25 Double Unders - Unbroken

6 SDHP

25 Double Unders - Unbroken

CA$H OUT:
Cast Handstand Wall Walks


Post time and thoughts to comments.

Affirmation...

Coach Burgener discusses the Snatch Balance [wmv], [mov]

Courtesy of CrossFit.com

Lift:

Heavy Snatch Balance

3-3-3 @ X212

(Last completed 4/12/10)

WOD:

"Adam Bomb"

21-15-9

Squat Snatch 95/65lbs

Pull Ups

or

"Heavy Adam Bomb"

12-9-6

Squat Snatch 135/95lbs

Pull Ups C2B

Post loads, time and thoughts to comments.

With my whole heart...

Lift:
Press Complex
Press. Push Press. Push Jerk
Warm up with Wall Extensions and 45% and 55% of 1 RM Press
3 sets of 1.1.1
70-80-90% of 1 RM Press


WOD:
"Up Chuck"
5 Rds
10 KB Swings 2/1.5pd
10 Burpees


Post loads, time and thoughts to comments.


Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

Hands up at the bottom...

CrossFit 'Belief' Commercial [wmv], [mov]
Courtesy of CrossFit.com


Rest Day!!

Now that's a final heat...

"Up and Down"
For time:
100 Squats
50 Push Ups
25 Walking Lunges
800m Run
25 Walking Lunges
50 Push Ups
100 Squats
(Last completed 8/25/08)


Post time and thoughts to comments.

She's put together...

New "WHAT IS CROSSFIT" Commercial [wmv], [mov]

Courtesy of CrossFit.com

WOD:
2010 NEQ WOD #1
21-15-9
OHSQ 135/95lbs
Pull Ups C2B
Time limit: 10 min


CA$H OUT:
CORE WORK
3 SETS OF 10
HIP EXTENSIONS
GHD SIT UPS
GHD RAISES

No Gaming....

"Divine"
8 Min Cap
800m Run
then
w/ remaining time after run complete:
AMRAP of Double Unders


CA$H OUT:
Work on Weakness(es)
3 sets of 10


Post run time, total Double Unders and thoughts to comments.